At some point in life, everyone experiences digestion problems that upset the stomach. Problems related to digestion are probably one of the most neglected of all health issues. Bloating, constipation, diarrhea, gas, heartburn, nausea, irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD) are some of the most common examples of digestive problems.
Stomach illnesses are not only uncomfortable and unsettling, but they also can be slightly embarrassing some times. Bad lifestyle choices, unhealthy eating habits, and erratic routines are the primary reasons that lead to digestion-related issues. There are medicines and treatments for gastrointestinal disorders, but they can be avoided and are only for severe cases. People can naturally boost their digestive system and lead a healthy life. All they need to do is to avoid some unhealthy habits and take care of their body.
The key to a healthy lifestyle and a healthy digestive system is to make some responsive lifestyle choices that can be beneficial in the long run. Pay close attention to what the body actually needs. Read some tips on how to improve the digestive system with simple home remedies:
Food items rich in refining carbs, saturated fats and food preservatives are linked to an increased risk of gastrointestinal disorders. Food additives, including salts and other chemicals, are reported to increase gut inflammation. All processed foods contain trans fats. They are well known for their negative impact the overall health.
Water is vital for digestion and overall health. Low fluid intake leads to constipation. Adequate intake of water prevents constipation and other heart-related disorders. Fluid intake is not restricted to drinking water. People can keep up a fluid intake with other options like soups, fresh juices, coconut water, herbal teas, etc. Cut down aerated and caffeinated drinks since they are overloaded with high sugar content. Add fruits and vegetables like grapes, strawberries, cucumber, tomatoes, melons, and grapefruit into the diet. They are nutritious as well as loaded with high water content.
It is a well-known fact that fiber is good for digestion. Soluble fiber absorbs extra water and later adds bulk to stool. Oat bran, legumes, seeds, and nuts are sources of soluble fiber.
Insoluble fiber acts as a toothbrush to clean the digestive tract. Examples of insoluble fiber are vegetables, whole grains, and wheat bran. A diet rich in fiber reduces the risk of digestive problems, including ulcers, hemorrhoids, acid reflux, and IBS.
Prebiotics is another type of fiber that feeds the gut bacteria and keeps the gut healthy. They are found in many vegetables, fruits, and grains.
Mindful eating is a practice of paying attention to all the aspects of food and the way of eating the food. It is quite easy to eat too much & too fast without paying less or no attention. Doing this can leads to bloating and indigestion.
Mindfully Eating Involves:
Mindful eating builds up the connection between mental health and the physical act of having a meal.
The process of digestion initiates in the mouth. First, the teeth break down the food into smaller pieces so that the enzymes present in the digestive tract can easily break them. Poor chewing food produces saliva in the mouth, which in turn releases the digestive enzymes that help indigestion. In the stomach, saliva acts as a fluid that mixes with the solid food to make it smooth. Poor chewing leads to decreased nutrition absorption. Chewing food thoroughly ensures that there is enough saliva for digestion.
Proper digestion may require eating enough fat. Fat helps an individual feel satisfied after having a meal and usually needed for proper nutrient absorption. The omega-3 fatty acid may decrease the risk of developing inflammatory bowel diseases. Sources of omega-3 fatty acid: flaxseeds, chia seeds, walnuts, etc.
Stress can cause havoc indigestion problems. Stress is directly linked with stomach ulcers, diarrhea, and constipation. The stress hormones affect digestion. Adopting healthy practices like yoga, meditation, and exercises can help fight stress and tension. Get proper rest and allow the body to relax and unwind stress and anxiety.
Nothing works better than exercise. Exercises like jogging, running or cycling is beneficial for the body. They are also good for digestive health. Regular exercise of any type enhances proper digestion and prevents constipation and bloating. Choose a workout for a healthy gut and a healthy body.
Habits, like smoking cigarettes and drinking alcohol in excess, are detrimental to the health of the digestive system as well as overall well-being. Especially if it not in control. Smoking leads to frequent acid reflux and ulcers in the digestive tract. It can even cause gastrointestinal cancer. Alcohol consumption is not far different. Being high in acidic content, alcohol also increases the risk of heartburn. Too much alcohol may cause inflammation and severe bleeding in the digestive tract. Also, people should try to stay away from late-night snacks. They have zero contribution in keeping the digestive system healthy.
Gas produces while swallowing air when eating or drinking. The body also produces gas during digestion of food. Trapped gas in the gut can cause bloating and stomach discomfort. A little amount of gas is not harmful, but some activities may cause a person to swallow more air than usual, and this can increase the amount of gas in the body. Examples of these activities include:
Few foods are known to create more gas when they go through the digestive system. Some of them include:
Gently rubbing the belly can be helpful to move gas out through the body, which can help reduce stomach discomfort and uneasiness.
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